Beginners often make the mistake of putting too much emphasis on training and ignoring the nutrition aspect of building an aesthetic physique. Of course training is important but nutrition is as important if not more. Without proper nutrition it is impossible to gain the muscle you want.
1. Caloric Surplus
To gain muscle you must be in a caloric surplus. This means that you must eat more calories than you burn throughout the day. You can calculate how many calories you require using an online calculator. Once you have this number of calories add around 300-400 calories and try eat that amount of calories each day. Simple right?
2. Dirty/Clean Foods
There is no such thing as dirty or clean foods in my opinion. The main aspect of muscle growth is eating enough calories. These calories can come from burgers or from spinach. However it is important to try to keep a balanced diet as this will help improve your performance in the gym and your overall health. Eat your greens and enjoy your burgers.
3. How much Protein do I need?
Beginners often overestimate how much protein they need as they see these juiced up bodybuilders eating 300 grams a day. No you do not need this much protein. Of course protein is vital in muscle growth so around 1 gram of protein per pound of bodyweightt is optimal. Where your protein comes from is not that important although good sources include Chicken, Fish and Lentils. If you struggle to get enough protein in your diet you can always supplement it with some protein powder.
4. Eat Plenty of Carbohydrates
When we are looking to gain muscle we need plenty of calories. The easiest way to get these calories is through carbs. Carbs fuel your training allowing you to push yourself harder in the gym and fend of the onset of fatigue. It can also help to consume a high carb meal 1-2 hours before you workout. It is important to also remember we are all different what works for me may not work for you. Experiment with different pre workout meals.
5. Drink Lots of Water
I know you’ve heard it hundreds of times “Drink water it’s good for you”. Its is. Drinking enough water is vital to gain muscle. When you are dehydrated you feel tired, fatigue easier and cannot perform to your best in the gym. After all water does make up 75% of our muscles. Drink more water, you are never drinking enough.
Check out my post on 5 Simple Training Tips to Maximize Muscle Growth as a Beginner. Please like the post, follow the blog and leave any questions below.
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